This hearty, chowder-style wild rice soup is comfort food that actually loves you back. Wild rice brings a nutty, earthy depth that I absolutely adore—and it’s naturally gluten-free and packed with nutrients. I cook the rice right in the broth so all those flavors can get to know each other. If it thickens up while simmering, just add a splash more vegetable stock before finishing with the flour mixture. Serve alongside a fresh arugula, watercress, or spinach salad for a complete, nourishing meal.
I love warming this up the next day—it becomes even more comforting as the flavors continue to meld. And this soup isn’t just cozy, it’s genuinely nourishing. Fun fact: wild rice isn’t actually a rice at all—it’s an aquatic grass seed! It’s a complete protein packed with fiber and antioxidants. Mushrooms support your immune system and deliver B vitamins. Leeks offer prebiotic fiber for gut health, while carrots and red bell pepper bring a boost of vitamins A and C. It’s the kind of meal that fills your belly and feeds your body at the same time.
If you make this, let me know! Tag me on Instagram @chickfoodtv—I love seeing your creations.
Ingredients I Love: Some of these ingredients can be hard to find locally, but trusty Amazon is my go-to. Here are my favorites:
(As an Amazon Associate, I earn from qualifying purchases.)
Creamy Wild Rice & Mushroom Soup (Vegan)
Equipment
- 1- 5 quart Dutch oven Or large soup pot
Ingredients
- 4 cups vegetable stock
- 8 ounces button or cremini mushrooms, trimmed and quartered
- 3/4 cup uncooked wild rice, rinsed and drained
- 1/2 cup thinly sliced leek white part only
- 4 garlic cloves, minced
- 1 cup red bell pepper, chopped
- 1/2 cup carrot, chopped
- 1/4 tsp salt or to taste
- 1/4 cup almond flour
- 1/4 cup chickpea flour
- 1 tbsp fresh thyme, chopped
- Additional Stock or water if needed
Instructions
- 1) COOK THE RICE AND VEGETABLES. In a 5-quart Dutch oven or large soup pot, combine the vegetable stock, mushrooms, wild rice, leek, and garlic. Bring to a boil over high heat, then reduce to medium-low, cover, and simmer for 45-50 minutes, until rice is tender and some of the grains have started to pop open.
- 2) ADD VEGETABLES. Stir in the red bell pepper, carrot, and salt. Cover and simmer for an additional 10 minutes until the vegetables are just tender.
- 3) MAKE IT CREAMY. In a small bowl, whisk together the almond flour, chickpea flour, and 1/4 cup water until smooth, Slowly stir this mixture into the soup, cooking over medium heat for 1-2 minutes while constantly stirring until the soup thickens and becomes bubbly. Add up to 1/2 cup more water or stock if the soup is to0 thick.
- 4) FINISH AND ADJUST FLAVOR. Stir in the fresh thyme and white wine vinegar. Taste and adjust seasoning to your liking. Serve warm with crusty bread. 5) ENJOY!
Notes
What Makes This Soup Nutritious:
- Wild rice: Complete protein, high in fiber, antioxidants
- Mushrooms: B vitamins, selenium, immune support
- Leeks: Prebiotic fiber, vitamin K
- Carrots: Beta-carotene, vitamin A
- Red bell pepper: Vitamin C, antioxidants
- Almond flour: Healthy fats, vitamin E
- Chickpea flour: Plant protein, fiber
Note: These are estimates based on standard nutritional data. Actual values may vary slightly depending on specific brands and exact measurements used.
Leave a Reply